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Thursday, September 27, 2018

27
Sep

Thursday, September 27, 2018

CrossFit Surge – CROSSFIT

Essentials/Performance

Metcon (Time)

For Time:

500m Row

40 Wall Ball

300m Farmers Carry

20 Box Jumps

100 Sit Ups

Competition

Handstand Continued

Rotate through the following for 25 min

10 tuck up to handstand ¾

https://vimeo.com/192344245/dc60f16b99

10 lunge to handstand with pause

https://www.youtube.com/watch?v=xmc8JfLL3Io&feature=youtu.be

20s handstand hold perpendicular to wall

https://www.youtube.com/watch?v=2EX1XB_wBvk&feature=youtu.be

6 alternating handstand shifts (one arm)

https://www.youtube.com/watch?v=y5wm85nKLJA&feature=youtu.be

Rest 5:00 min

THEN

10 Rounds of

20’ handstand walks

Try to go at least 5-10’ unbroken

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